Ng'ombe yamchere yokhala ndi zophika pansi pamapanga amapatsa phwando la Shabbat ndi chakudya cha tchuthi-ndipo ndi njira yowonjezera yokakamiza ana osakwatira.
Giora Shimoni amakonda kupanga njirayi pamene ali ndi alendo ambiri a Shabbat ndipo akufuna kupereka zosiyanasiyana zosiyanasiyana mbale. Shimoni amalimbikitsa kutumikira nkhumbayi yamphongo pamodzi ndi nkhuku yophika . Chinthu china chabwino chimaphatikizapo zolowera zamasamba monga tsamba la masamba ndi chickpea ndi couscous .
Muzidya chakudya pamodzi ndi masamba omwe amathandiza kuti muthe kulemera kwake, monga mvula ya utawaleza ndi ginger losakanikika lopaka broccoli .
Chimene Mufuna
- Supuni 2 mafuta (maolivi kapena canola)
- 1 sing'anga anyezi (finely akanadulidwa)
- 3 adyo cloves (minced)
- Mphindi 2 pansi
- Supuni 2 tomato puree (kapena ketchup)
- Supuni 2 za mkate (kapena chakudya cha matzo)
- Dzira lalikulu 1 (mopepuka kumenyedwa)
- Supuni 1 oregano
- Supuni 1 mchere
- Tsabola supuni ya 1/2
- Chophimba 1 chophimba chophimba (pena, thawed)
- 1 yai yai yaikulu (yomenyedwa)
- Supuni 1 ya sitsamba (zocheperapo zofunikira)
- Mwachidziwikire: msuzi wokonzekera marinara
Momwe Mungapangire Izo
- Kutentha uvuni ku 400 F / 200 C / Gulu Marko 6). Lembani pepala lophika lopangidwa ndi pepala.
- Thirani mafuta mu lalikulu, lolemera skillet pa sing'anga kutentha. Onjezerani anyezi ndikuyimbira mpaka pang'onopang'ono komanso osasinthasintha, pafupi mphindi 4 mpaka 6. Onjezerani adyo ndikuyimbira kwa mphindi imodzi yambiri, kapena mpaka onunkhira. Chotsani kutentha ndi kuika pambali.
- Mu mbale yaikulu, sungani phwando la ng'ombe, phwetekere puree kapena ketchup, mkate wa mkate, mazira, oregano, mchere, ndi tsabola. Muziganiza mu anyezi ndi adyo osakaniza.
- Tulutsani phokosoli mpaka mutapyapyala. Pangani nyamayi kusakaniza pa mtanda, kusiya malire a 1 inchi kumbali zonse. Pindani pambali pa mtanda pa nyama. Kenaka pukutani mtandawo pamwamba pa nyama, ngati mpukutu wodzola.
- Ikani malo ophikira poto. Sungani mankhwalawa ndi dzira la dzira, ndipo perekani mofanana ndi mbewu za sesame.
- Kuphika kwa mphindi makumi 40 kapena mpaka pasitala wanyong'onongeka, kofiira, ndi golidi ndipo kudzazidwa kumaphika. Chotsani mu uvuni ndi kulola chingwecho kupuma mphindi 10, ndiye kudula ndi kutentha. Pezani msuzi wotentha marinara kumbali ngati mukufuna.
Zindikirani: Tumikirani anthu opangira zakudya kuti azidya chakudya cha banja. Kapena, kuti muwonetsere zowonjezereka bwino, mupatseni mapepala omwe mumakonda msuzi omwe mumakonda kwambiri.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 379 |
| Mafuta Onse | 21 g |
| Mafuta okhuta | 6 g |
| Mafuta Osatchulidwa | 7 g |
| Cholesterol | 218 mg |
| Sodium | 767 mg |
| Zakudya | 17 g |
| Matenda a Zakudya | 1 g |
| Mapuloteni | 29 g |